Rate my split

[divinee0]

Below is my current split. Is there anything I should change and if so, what?
Chest and Triceps

• Bench press
• Incline DB Bench
• Pec Dec
• Dip machine or dips
• Shoulder movement (shoulder press)
• Single arm tricep extensions (cuffed)

Back and Biceps

• Single arm lat pull down
• Close grip lat pull down
• Seated rows
• Back extension or deadlift (lower back)
• Single arm incline DB curls
• Cable curls
• Shoulder movement (lateral raise)
• Cable forearm curls or DB wrist curls

Legs and Abs

• Some type of squat
• Leg extension
• Leg curl
• hip machine
• Calf raises
• Rdl
• Ab extension machine
• Cable ab crunches
• Shoulder movement (rear deltoids)

 

[hexonoff]

Below is my current split. Is there anything I should change and if so, what?
Chest and Triceps

• Bench press
• Incline DB Bench
• Pec Dec
• Dip machine or dips
• Shoulder movement (shoulder press)
• Single arm tricep extensions (cuffed)

Back and Biceps

• Single arm lat pull down
• Close grip lat pull down
• Seated rows
• Back extension or deadlift (lower back)
• Single arm incline DB curls
• Cable curls
• Shoulder movement (lateral raise)
• Cable forearm curls or DB wrist curls

Legs and Abs

• Some type of squat
• Leg extension
• Leg curl
• hip machine
• Calf raises
• Rdl
• Ab extension machine
• Cable ab crunches
• Shoulder movement (rear deltoids)

Mid split pretty standard what are the sets looking like?

 

[divinee0]

Mid split pretty standard what are the sets looking like?

3 for basically all but the third is always way less reps so it's more like I'm doing 2 sets and then ensuring failure

 

[hexonoff]

3 for basically all but the third is always way less reps so it's more like I'm doing 2 sets and then ensuring failure

Two sets is fine as along as your progressing I would rest 3-4 min between sets tho

 

[combatingNorwooding]

Very bad

Two sets is fine as along as your progressing I would rest 3-4 min between sets tho

no need to rest 3-4 minutes if he can get into the set before while having the same performance, 2 minutes is enough for a lot of exercises

 

[hexonoff]

Very bad

no need to rest 3-4 minutes if he can get into the set before while having the same performance, 2 minutes is enough for a lot of exercises

Horrible take if he is doing two to three sets and going to failure each time because he is just creating muscle damage he need his rest

 

[combatingNorwooding]

Horrible take if he is doing two to three sets and going to failure each time because he is just creating muscle damage he need his rest

Yeah… he needs rest, he doesn’t need to rest too much. This will just make his workouts longer and in turn he will be MORE tired

If his heart rate is good 1-2 minutes after the exercise he can perform it again, it’s subjective not objective

 

[hexonoff]

Yeah… he needs rest, he doesn’t need to rest too much. This will just make his workouts longer and in turn he will be MORE tired

If his heart rate is good 1-2 minutes after the exercise he can perform it again, it’s subjective not objective

In my opinion I’m all science based if he is getting tired mid workout he should get intra carbs and if he is reaching true failure depending on the lift two min is way to low especially one

 

[combatingNorwooding]

if he is getting tired mid workout he should get intra carbs

If he is tired and his performer gets shitty during a workout he should fix his program not put a plaster on it

reaching true failure depending on the lift two min is way to low especially one

you are really that retarded? You can’t understand what I’m trying to say? You are fucking dogmatic

What would you define “true failure”

 

[kindguy]

Below is my current split. Is there anything I should change and if so, what?
Chest and Triceps

• Bench press
• Incline DB Bench
• Pec Dec
• Dip machine or dips
• Shoulder movement (shoulder press)
• Single arm tricep extensions (cuffed)

Back and Biceps

• Single arm lat pull down
• Close grip lat pull down
• Seated rows
• Back extension or deadlift (lower back)
• Single arm incline DB curls
• Cable curls
• Shoulder movement (lateral raise)
• Cable forearm curls or DB wrist curls

Legs and Abs

• Some type of squat
• Leg extension
• Leg curl
• hip machine
• Calf raises
• Rdl
• Ab extension machine
• Cable ab crunches
• Shoulder movement (rear deltoids)

Pretty mid. That’s not bad tbh.

 

[hexonoff]

If he is tired and his performer gets shitty during a workout he should fix his program not put a plaster on it

you are really that retarded? You can’t understand what I’m trying to say? You are fucking dogmatic

What would you define “true failure”

0 rir that’s true failure if I did a ppl split and rest 1-2 minutes on compound lifts my reps would lower by a significant amount and he could definitely get away with it on accessory exercises

 

[combatingNorwooding]

0 rir that’s true failure

Not what I asked btw, you just gave me a different definition on what is failure lol

I ask you to define to me what you would consider a “true failure” set, and no, don’t say “a set where you couldn’t do another rep” I mean tell me when should you stop a set that is considered failure

rest 1-2 minutes on compound lifts my reps would lower

Yeah, but he doesn’t do only compound movements does he? So saying “rest x amount of minutes” is retarded since it’s (1) individualized and (2) depends on the exercise

 

[hexonoff]

Not what I asked btw, you just gave me a different definition on what is failure lol

I ask you to define to me what you would consider a “true failure” set, and no, don’t say “a set where you couldn’t do another rep” I mean tell me when should you stop a set that is considered failure

Yeah, but he doesn’t do only compound movements does he? So saying “rest x amount of minutes” is retarded since it’s (1) individualized and (2) depends on the exercise

Bro I said 0 rir when you have 0 reps in reserve are you stupid that’s what failure is

 

[Gandy_save_us]

Yeah… he needs rest, he doesn’t need to rest too much. This will just make his workouts longer and in turn he will be MORE tired

If his heart rate is good 1-2 minutes after the exercise he can perform it again, it’s subjective not objective

i mean surely you could just say rest until you feel ready for next set obvs not like 15 mins rest but you get the point

 

[Shammed]

Below is my current split. Is there anything I should change and if so, what?
Chest and Triceps

• Bench press
• Incline DB Bench
• Pec Dec
• Dip machine or dips
• Shoulder movement (shoulder press)
• Single arm tricep extensions (cuffed)

Back and Biceps

• Single arm lat pull down
• Close grip lat pull down
• Seated rows
• Back extension or deadlift (lower back)
• Single arm incline DB curls
• Cable curls
• Shoulder movement (lateral raise)
• Cable forearm curls or DB wrist curls

Legs and Abs

• Some type of squat
• Leg extension
• Leg curl
• hip machine
• Calf raises
• Rdl
• Ab extension machine
• Cable ab crunches
• Shoulder movement (rear deltoids)

Holy fucking redundancy, for fucks sake search up sbl on tt or any platform and actually learn a good split

 

[Shammed]

Bro I said 0 rir when you have 0 reps in reserve are you stupid that’s what failure is

You’re a fucking idiot, failure is when you ATTEMPT a last rep but don’t get it, 0RIR is when you know you won’t get that last rep so you don’t attempt the rep that will fail

 

[combatingNorwooding]

Bro I said 0 rir when you have 0 reps in reserve are you stupid that’s what failure is

I’m done talking to you

I ain’t argue with someone who can’t comprehend a simple question

i mean surely you could just say rest until you feel ready for next set obvs not like 15 mins rest but you get the point

that’s what I’m saying

The other guy in replying to is brainwashed to think you need an X amount of rest in order to recover, but like I said beforehand, it’s (1) individualized and (2) exercise dependent

 

[hexonoff]

You’re a fucking idiot, failure is when you ATTEMPT a last rep but don’t get it, 0RIR is when you know you won’t get that last rep so you don’t attempt the rep that will fail

You can’t be serious bro 0 rir is when you can’t achieve another rep that’s failure

 

[hexonoff]

I’m done talking to you

I ain’t argue with someone who can’t comprehend a simple question

that’s what I’m saying

The other guy in replying to is brainwashed to think you need an X amount of rest in order to recover, but like I said beforehand, it’s (1) individualized and (2) exercise dependent

Bro your saying a whole lotta nothing

 

[Gandy_save_us]

I’m done talking to you

I ain’t argue with someone who can’t comprehend a simple question

that’s what I’m saying

The other guy in replying to is brainwashed to think you need an X amount of rest in order to recover, but like I said beforehand, it’s (1) individualized and (2) exercise dependent

like if you dont rest enough and you try to always start your sets after 3 mins you might not be ready so you are just fucking yourself over for that set

 

[Shammed]

You can’t be serious bro 0 rir is when you can’t achieve another rep that’s failure

Well clearly someone with your mental capacity would beg to differ, just say you’re mentally retarded. Can’t even understand something after I explain it

 

[hexonoff]

Well clearly someone with your mental capacity would beg to differ, just say you’re mentally retarded. Can’t even understand something after I explain it

Search it up how do we not know what failure is in the big 26

 

[Gandy_save_us]

I’m done talking to you

I ain’t argue with someone who can’t comprehend a simple question

that’s what I’m saying

The other guy in replying to is brainwashed to think you need an X amount of rest in order to recover, but like I said beforehand, it’s (1) individualized and (2) exercise dependent

what do you think to torso limbs split 4 days a week ?

 

[combatingNorwooding]

what do you think to torso limbs split 4 days a week ?

Overrated. Has a lot of overlap but if you enjoy it and you progressive overload over time then you can use it and you will see good results

There’s better splits imo

 

[Gandy_save_us]

Overrated. Has a lot of overlap but if you enjoy it and you progressive overload over time then you can use it and you will see good results

There’s better splits imo

ye what are better splits ?

 

[divinee0]

Holy fucking redundancy, for fucks sake search up sbl on tt or any platform and actually learn a good split

I literally have. What else can I change? I know the two lat pull downs are not the greatest but I like doing it that way to hit failure

 

[divinee0]

I rest 2-3 minutes between each set but maybe less or more depending on if I’m working with a group

 

[combatingNorwooding]

I literally have. What else can I change? I know the two lat pull downs are not the greatest but I like doing it that way to hit failure

Below is my current split. Is there anything I should change and if so, what?
Chest and Triceps

• Bench press
• Incline DB Bench
• Pec Dec
• Dip machine or dips
• Shoulder movement (shoulder press)
• Single arm tricep extensions (cuffed)

Back and Biceps

• Single arm lat pull down
• Close grip lat pull down
• Seated rows
• Back extension or deadlift (lower back)
• Single arm incline DB curls
• Cable curls
• Shoulder movement (lateral raise)
• Cable forearm curls or DB wrist curls

Legs and Abs

• Some type of squat
• Leg extension
• Leg curl
• hip machine
• Calf raises
• Rdl
• Ab extension machine
• Cable ab crunches
• Shoulder movement (rear deltoids)

Push pull legs by itself is a shitty split unless you WILL go 6 times a week every week to the gym which is unsustainable for most unless you have no life and you are unemployed. Stick to full body

For the push session-
Remove either the bench press or the pec deck, these two exercises work the same function

You can add a lateral raise variation but not needed

Aside of that, the push session is great and week structured, I hope you do max 3 sets on each exercise right?

For the back session-
Close grip row and S/A lat pulldown is the exactsame thing, choose one and stick to it

By seated rows you mean upper back row or what? If it’s not an upper back row then replace it with an upper back row

put the deadlift / the back extension in the legs and abs session

Choose one variation for the biceps, you won’t significantly be able to bias different heads of the biceps, so do a stable, enjoyable variation and stick to it

I really don’t get why you are doing a lateral raise in the pull day, just move it to the push session

For the legs and abs-

Wdym by hip machine ? Adductors ? Abductors? For glutes ? There are a lot of variations that you can perform it in

No need to do an crunches in a machine AND in a cable, do it in ONE of them and stick to it

Why are you doing rear deltoids in your legs session bro? Come on

 

[divinee0]

Push pull legs by itself is a shitty split unless you WILL go 6 times a week every week to the gym which is unsustainable for most unless you have no life and you are unemployed. Stick to full body

For the push session-
Remove either the bench press or the pec deck, these two exercises work the same function

You can add a lateral raise variation but not needed

Aside of that, the push session is great and week structured, I hope you do max 3 sets on each exercise right?

For the back session-
Close grip row and S/A lat pulldown is the exactsame thing, choose one and stick to it

By seated rows you mean upper back row or what? If it’s not an upper back row then replace it with an upper back row

put the deadlift / the back extension in the legs and abs session

Choose one variation for the biceps, you won’t significantly be able to bias different heads of the biceps, so do a stable, enjoyable variation and stick to it

I really don’t get why you are doing a lateral raise in the pull day, just move it to the push session

For the legs and abs-

Wdym by hip machine ? Adductors ? Abductors? For glutes ? There are a lot of variations that you can perform it in

No need to do an crunches in a machine AND in a cable, do it in ONE of them and stick to it

Why are you doing rear deltoids in your legs session bro?

i go at least 5 and just skip legs bc idgaf. i would remove pec deck but i enjoy doing it so i might just do one set to failure or just stop doing it. I do one shoulder movement per day. It sounds weird but it works for me. Shoulder press, lat raise, and rear delt flies so one per day. it is an upper back row. back extension i do on legs some days rn anyway. i might remove cable curls. hip machine is an adductor and abductor machine sorry for lack of specification i dont know the name for it. i choose one crunch variation typically, not both. hope this clears it up, i know its weird. if you would like to share yours or edit mine id appreciate it. thanks

 

[182ltn]

Below is my current split. Is there anything I should change and if so, what?
Chest and Triceps

• Bench press
• Incline DB Bench
• Pec Dec
• Dip machine or dips
• Shoulder movement (shoulder press)
• Single arm tricep extensions (cuffed)

Back and Biceps

• Single arm lat pull down
• Close grip lat pull down
• Seated rows
• Back extension or deadlift (lower back)
• Single arm incline DB curls
• Cable curls
• Shoulder movement (lateral raise)
• Cable forearm curls or DB wrist curls

Legs and Abs

• Some type of squat
• Leg extension
• Leg curl
• hip machine
• Calf raises
• Rdl
• Ab extension machine
• Cable ab crunches
• Shoulder movement (rear deltoids)

Remove Pec Deck or Dips just junk volume
Nigger the Single arm pulldown and close grip pulldown are the same movement pattern and activation the single arm is supperior. Remove close grip junk volume
Do calves immediately after the Squats to not neglect them. Then the RDL and machines

 

[divinee0]

Remove Pec Deck or Dips just junk volume
Nigger the Single arm pulldown and close grip pulldown are the same movement pattern and activation the single arm is supperior. Remove close grip junk volume
Do calves immediately after the Squats to not neglect them. Then the RDL and machines

I typically skip dips. Considering removing pec dec but maybe do one set js for a pump when needed. I am aware that they're the same movement so I'll stop with the close grip but also might do it occasionally if for like one set. The legs aren't necessarily in order but I usually end on calves so I will change it to after squats now. Thank you

 

[redeemthecard]

Below is my current split. Is there anything I should change and if so, what?
Chest and Triceps

• Bench press
• Incline DB Bench
• Pec Dec
• Dip machine or dips
• Shoulder movement (shoulder press)
• Single arm tricep extensions (cuffed)

Back and Biceps

• Single arm lat pull down
• Close grip lat pull down
• Seated rows
• Back extension or deadlift (lower back)
• Single arm incline DB curls
• Cable curls
• Shoulder movement (lateral raise)
• Cable forearm curls or DB wrist curls

Legs and Abs

• Some type of squat
• Leg extension
• Leg curl
• hip machine
• Calf raises
• Rdl
• Ab extension machine
• Cable ab crunches
• Shoulder movement (rear deltoids)

its complete shit honestly, if there was just 1 thing wrong id point it out but its like its all shit man

 

[divinee0]

its complete shit honestly, if there was just 1 thing wrong id point it out but its like its all shit man

okay, just send a split thats good then

 

[redeemthecard]

okay, just send a split thats good then

anything that's 2-3x freq (I prefer 3x), doesn't have any redundant exercises (redundant meaning performing the same movement - example: chest press and a fly), no junk volume, no junk intensity and one that u actually enjoy

I do UL, but honestly it doesnt matter what you do as long as its atleast 2x freq (2x each muscle a week)

and its not as simple as "send a good split" u fucking freeloader

 

[divinee0]

anything that's 2-3x freq (I prefer 3x), doesn't have any redundant exercises (redundant meaning performing the same movement - example: chest press and a fly), no junk volume, no junk intensity and one that u actually enjoy

I do UL, but honestly it doesnt matter what you do as long as its atleast 2x freq (2x each muscle a week)

and its not as simple as "send a good split" u fucking freeloader

okay thanks for the advice. I mean it literally is that simple to just send a split? I'm not suggesting that you custom make me one or anything, just send yours, or another good one so that I can compare and make changes. How am I a freeloader for asking for genuine suggestions when you chose to provide some?

 

[redeemthecard]

okay thanks for the advice. I mean it literally is that simple to just send a split? I'm not suggesting that you custom make me one or anything, just send yours, or another good one so that I can compare and make changes. How am I a freeloader for asking for genuine suggestions when you chose to provide some?

sure, but i really cba to type down my entire split and explain it all

i think i explained it pretty well, if u have any questions ofc u can tag me and ill answer but I'm not going to sit down and type out an essay

 

[182ltn]

okay, just send a split thats good then

If you do sports train 2-4 times a week if you're sedentary besides the gym 5x a week is best.
Personally my split was Upper Lower Push Pull Legs, upper Monday lower Tuesday wendsday rest Thursday push friday pull saturday legs.
I kept it like 5-6 sets a muscle for one day. Example:
Chest: 2 sets bench press, 3 sets Incline DB
Biceps: 2 sets incline curls, 2 sets reverse curls
Lats: 2 sets weighted pull-ups 2 sets Chest supp rows 2 sets Pullovers
You get the jist. Ideal amount of sets for muscle per week is like 10-12. 5 sets one day 5 sets the other, 6 sets one day 6 sets the other you get me

 

[divinee0]

If you do sports train 2-4 times a week if you're sedentary besides the gym 5x a week is best.
Personally my split was Upper Lower Push Pull Legs, upper Monday lower Tuesday wendsday rest Thursday push friday pull saturday legs.
I kept it like 5-6 sets a muscle for one day. Example:
Chest: 2 sets bench press, 3 sets Incline DB
Biceps: 2 sets incline curls, 2 sets reverse curls
Lats: 2 sets weighted pull-ups 2 sets Chest supp rows 2 sets Pullovers
You get the jist. Ideal amount of sets for muscle per week is like 10-12. 5 sets one day 5 sets the other, 6 sets one day 6 sets the other you get me

okay thanks